Simple Stretches to Relax the Pelvic Floor

By Editorial Staff
2016-11-9

Simple Stretches to Relax the Pelvic Floor

By Editorial Staff
2016-11-9

Pregnancy, obesity, frequent straining and other factors can contribute to pelvic floor dysfunction, a constellation of disorders that affect millions of women, particularly with age. Fortunately, simple stretches can be a good first step to help loosen up a tight pelvic floor. Here are three great ones to teach your clients:

Piriformis Stretch: Lie on back with both knees bent. Cross one leg over the other knee so the foot rests on the lower thigh. Hold the back of the uncrossed leg and pull it toward the chest until you feel a stretch in the opposite buttock.

Kneeling Hip Flexor Stretch: In a half-kneeling position with front leg bent 90 degrees (as if doing a lunge), squeeze the glute muscle of the back leg, relax and repeat. Keep a straight spine with head facing forward. You should feel the stretch in the hip flexor muscle, down the front of your back leg.

Quadruped Adductor Rocks: On hands and knees, slide knees out as far as you can tolerate, keeping the heels of your feet together. Then sit back slowly, as if you're attempting to touch your buttocks to your feet. Keep your spine straight throughout. Take a deep breath, sit up and repeat.

All three of these stretches can be performed for 30 seconds at a time and repeated throughout the day as needed.